15 Minutes to a Heavy Power Clean Then…. Open WOD 15.3 AMRAP 14 Minutes 7 Ring Muscle Ups 50 Wall Balls 100 Double Unders  Read more

Back Squat: 6RM then.. 2 x 6 @ 90%   Then…   18.0 21-15-9 DB Snatch, 50/35 Burpees over DB (new standard)   Congrats to Ron and his partner from CF Rocksolid 2nd Place in the Masters Artic Blast comp this weekendRead more

10am Oly Lifting 11am Endurance For Time 800m Run 50 Situps 25 Burpees 1 mile Run 25 Burpees 50 Situps 800m Run *Row 1000m and bike 30/20 cal during wod     Sign Up to Volunteer or Compete !  Read more

Deadlift 2-2-2   Then   10 Rounds 5 Power cleans (155/103) 10 Wall Balls   Post Loads and Times to ZEN and Comments:  Read more

WWPF   7 min AMRAP Max Cal Row Max Burpee Box Jumps, 24/20   —-2 min rest—–   6 min AMRAP Max Cal Row Max Deadlifts, 185/123   —-2 min rest——-   5 min AMRAP Max Cal Row Max Russian Twists, 20/14   —-2 min rest——   4 min AMRAP Max Cal Row Shoulder 2 OH, 135/93   *Partners may switch from rower to the movement in that AMRAP as much as needed     Nutrition Seminar Sunday Jan 28th Register HERERead more